I fate chu hrisel leh khelh nuam taka awm tir i duh em? (Child Fitness) Lo kal rawh, he thu hi i sawi dawn nia!

Nu leh pa zawng zawng hian an fa hrisel leh hlim taka hmuh hi an ngaina em em a ni lawm ni? Chuti a nih chuan, ‘fit’ tih awmzia chu eng nge ni? A awlsam zawngin, ei leh in tha, khelh that, exercise tam tak neih, leh taksa rihna hrisel taka awm tihna a ni. Chutiang a lo thlen chuan taksa chu a êng hle a, natna a tlem a, ṭhiante nena tlan kual leh eng thil pawh tih theihna chakna leh ngaihvenna mak tak a awm bawk.

Hetianga kan fate hrisel leh ‘fit’ taka awmtir turin tuin nge pui thei ang? Dik tak chuan nu leh pa angin thil ropui tak i ti thei a ni. Hemi kawngah hian Doctor te, zirtirtu te, naupang nena inpawh apiangin tanpui tur a ni. Tin, naupangte hian anmahni lam atanga heng thilte hi an ngaihven a pawimawh hle bawk. Ngaihtuah teh, nu leh pate hian chaw tha tak tak an rawn keng tel a nih chuan naupang pawhin a thiam ve ngei ang, a dik em? Chhungkaw pumin exercise tlem tal tih emaw, kal dun emaw an tum a nih chuan a ropui hle bawk.

Okay, chuvangin hengte hi naupang hrisel, ‘fit’ tak enkawl tura pui thei tur dan awlsam tak tak te an ni. Mahse, heng dante hi nitin dik taka zawm tur a ni tih dan a awm lo. Birthday-a cake emaw ice cream emaw ei pawh a pawi lo. A pawimawh ber chu heng nungchang tha tak takte hi a tam zawkah zawm hi a ni.

Fa hrisel tak neih dan tur dan 5 te hi han thlir ila.

Hetah hian i fa hriselna atana pawimawh em em thil 5 tarlan a ni. An chanchin pakhat hnu pakhatin sawi ila.

1. Chaw chi hrang hrang ei

I fa chuan chaw chi khat chu a duh mai thei. Mahse, ei tur chi hrang hrang pek a tha ber. Chaw chi hrang hrang i ei chuan i fain a mamawh nutrients, vitamin leh minerals te chu a hmu ang. I fa chu ei tur thar enchhin turin fuih rawh. A châng chuan, a hmaa an duh loh thil, thlai hring ang chite chu an upat deuh deuh chuan a thlum zual thei bawk.

Ni khatah thei leh thlai chi hrang hrang 5 tal ei tum ang che. Hei hi thei 2 leh thlai 3 ei theih ni se a tha zawk ang. Entirna pakhat chu hetiang hi a ni:

• Chawhmeh atan: I fa ei tur (e.g. cereal, chhang) ah strawberry 4 (1/2 cup) vel dah la.
• Chawhmeh ei rualin: Nausen carrot 6 vel.
• Chawhnu lama snack angin: apple pakhat.
• Zanriah: Broccoli ang chi thlai cup 1/2 leh lettuce cup 1.

Hetiang thil tenau te hian i fain a mamawh ei leh in a hmuh theih nan a pui thei a ni. Thlai leh thei chi hrang hrang thlang rawh. Color tin hian nutritional value hrang hrang a entir a ni.

2. Tui leh bawnghnute in tur tam tak pek (Drink Water & Milk) .

Chau lutuk emaw, tuihal lutuk emaw i tih chuan tui hi a tha ber a ni. School canteen-in bawnghnute packet an pek che hi engmah lo mai a ni lo. Naupangte tan ruh chak tak siam nan Calcium hi a pawimawh hle. Bawnghnute hi ei tur a ni a, calcium a pai tam hle.

Chuti a nih chuan naute hian bawnghnute engzat nge a mamawh?

• I fate chuNaupang kum 4 leh 8 inkar te chuan ni khatah bawnghnute no 2 1/2 vel an in tur a ni.
• Naupang kum 9 aia upa i nih chuan ni khatah bawnghnute cup 3 vel in tum ang che.

Hei hian bawnghnute, skim milk, calcium-fortified soy milk, leh bawnghnute atanga siam thil dang yogurt leh cheese te a huam thei a ni. Entirna dang chu hetiang hi a ni:

• Bawnghnute emaw soy milk emaw cup 2 (liter 1/2 vel) .
• Cheddar cheese slice khat a ni
• Yogurt cup te tak te (1/2 cup) .

I fain tui emaw bawnghnute emaw tih loh thil dang in a duh chuan a chang chuan thei tui 100% glass khat (ni khatah cup 1 aia tam lo) pek pawh a pawi lo. Mahse, a theih ang anga sugary drinks (e.g. soda, juice drinks, leh sports drinks thenkhat) khap tlat tur a ni. Hengte hi calorie chauh a ni a, taksain a mamawh ei tur a pe lo. Tin, he sugar tam lutuk hian ha hring leh taksa rihna tihpun ang chi harsatna a thlen thei bawk.

3. An taksa thu ngaithla turin zirtir rawh (I Taksa Ngaithla rawh) .

Pum chu eng ang nge a nih? Chaw i ei dawnin i fate chu an pumin "a tawk tawh, tunah chuan ka khat tawh" a tih lai hriatthiam tir rawh. A châng chuan kan chaw ei tam kan hriat loh vangin kan ei tam zawk ṭhin. Ei tam lutuk hian kan rilru a ti na thei a, a tul lovah kan taksa rihna a tipung thei bawk. Chuvangin i fate chu a riltam laia ei turin zirtir la, a tui laiin ei kha bansan rawh.

I chaw ei zawh hnua cake phek dang i ei leh chuan i pum a buai ang tih han ngaihtuah teh. Chutiang chu a ni. Naupang tê tan pawh chutiang bawk chu a ni.

4. Screen Hun kha tihtlem rawh

‘Screen Time’ tih hi eng nge ni? I fain TV en, video en leh video game (an phone, tablet emaw computer-a) khelh hun a ni. I fain hmun khata ṭhut hun a hman tam lutuk chuan pawn lama inkhelh hun a nei tlem a, tlan kual vel (e.g., bike khalh, tui chawi, emaw, ṭhiante nena inkhelh) te pawh a ti tlem hle. Tin, mut hmaa screen en tura hun tam tak hman hian i mut a tibuai thei bawk. Chu screen atanga êng dum chuan kan thluak chu "mut hun a la ni lo" tih a hrilh a ni.

Ni khatah darkar 2 aia tam ‘Screen Time’ hmang lo turin bei la, sikul hnathawhna atana computer i hman lai chauh lo chu. Chu ai chuan thil nuam tak tak tih tur a tam em em a ni lawm ni?

5. Active taka awm turin fuih (Be Active) .

I fate naupan laia hna nuam ber pakhat chu eng thiltih nge an hlim tih hriat hi a ni. Mi zawng zawng hian cricket leh football khelh hi an ngaina vek lo. I fa hian karate, emaw, zai emaw, pawn lama ṭhiante nena tlan kual emaw a ngaina mai thei. I fate chu infiamna leh thil dang an ngaihven zawng zawngah i kaihruai thei a ni.

Nitin thiltih engemaw zat tih theih dan tur zawng rawh. Hei hi huana inkhelh te, bike khalh te, chhungkua nena kal dun te pawh a ni thei. Nu emaw, pa emaw chuan TV en emaw, computer game khelh emaw bansan tura an tih hunah pawh thil hlimawm tak tak list siam pawh a ni mai thei!

Active taka awm hian taksa exercise a pe mai bakah ṭhian thar a siam a, team anga hnathawh dan a zirtir a, rilru hlimna a pe bawk.

Nu leh pate u, in tanpuina hi kan lawmpui tak zet a ni!

I fa chu naupang ‘fit’ ni tura i duh chuan nu leh pa angin i tanpui theih nan thil tam tak i ti thei a ni. Entîr nân, in lama i chaw i rawn kente chu fîmkhur la, chaw ṭha tak tak thlang la, chhûngkaw pumin an tih theih tûr thilte chu ruahman rawh.

Heng thil 5 te hi i fa nen sawiho rawh. I fa lakah pawh thil thar i zir ve maithei! Naupang a hrisel lai hian nu leh pa pahnih tan engtiang chiahin nge a \ha? Tichuan chhungkua pumpui chu an hlim ang a, an hrisel ang.

Take-Home Thuchah a ni

Chuti a nih chuan, naupang hrisel, ‘fit’ chu naupang vun hring mai a ni lo tih tunah hian i hriat chian tawh em?

• Chaw tha, chaw tha chi hrang hrang ei la, .
• Tui thianghlim leh bawnghnute ang chi thil in la, .
• An taksa thu ngaithla a, chaw ei kham tawh lote, .
• TV leh phone ang chi screen hmaa hun i hman dan kha control la,
• Tin, naupang active tak leh nitin exercise tha tak nei thin chu naupang hrisel ber leh hlim ber a ni tak zet a ni.

I fate chu a naupan lai a\anga heng thil tih dante hi tuh hian an lo puitlin hunah nun hrisel tak an neih theih nan kawng thui tak a zawh ang. I fate zawng zawngte hmalam hun hrisel leh hlim taka awm turin duhsakna ka hlan a che u!

Naupang hriselna, naupang ei leh in, naupang exercise, nun hrisel, naupang hriselna, ei leh in dik, Child Fitness